Paschimottanasana - Seated Forward Bend Pose


Seated forward bend stretches the back of the boy, especially spine and back of the legs. This can rejuvenate your body when ill or tired.



  1. Begin in staff pose. Feet should be flexed and toes pointed to the ceiling - Inhale and raise the arms above the head and lengthen the spine. Palms should be shoulder width apart and face each other. Shoulders should be relaxed 
  2. Exhale as you bend the body forward from the hips and stretch out the hands to the feet and clasp the sides of the legs or feet 
  3. Drop the pelvis forward and down to further lengthen the spine, keeping the neck and shoulders relaxed. Your head, neck and spine should be aligned 
  4. Press forward through the heels and the crown of the head and press back through the sitting bones 
  5. Remain in this pose for 15 to 30 seconds and then go back to staff pose. Finish off by performing counter pose like inclined plane pose 
  6. Perform the steps 2 to 7 with right leg bent. Complete this pose by performing inclined plane pose as a counter pose


  1. If due to tightness in the hamstrings you cannot move forward, then to overcome this problem sit on the edge of thickly folded blanket, which will also relieve the tension in the back of the legs and supports the pelvis while keeping spine straight. Your abdomen rather than forehead should touch the chest. It is more important to lengthen your spine than bending forward as far as possible. Use exhalation to release the body further into the pose. If you cannot bend too far forward, use a bolster to support the upper body, since you can relax your upper body more. If you are a beginner, try raising and lowering your upper body two to three times and stretch away a little forward with each stretch. Keep your knees slightly bent and palms next to you on the floor on either side of the legs to support your upper body. Avoid if you have slipped discs or lower back problems.


  1. Do not try if you have Lower back problems especially  slipped discs 
  2. Do not force your upper body to move forward if due to tightness in the hamstrings you cannot move forward.


Target Muscles

Additional Muscles